WOD: *teams of 3 25:00 amrap: 400 meter run ~~~~~~~~~~~~ 15 deadlifts 50 double unders 3 rope climbs

SKILL: 12:00 emom: m1: :30 bike sprint m2: :30 touch and go sandbag to shoulder m3: :30 plank shoulder taps WOD: for time: * 21 * 15 * 9 *

SKILL: superset* 4 rounds: 8/8 single arm suitcase deadlifts 8 seated box jumps 8 kipping pull ups with :03 pause WOD: 4 rounds: 500 meter row sprints

SKILL: 5 overhead squat every 2:00 for 10:00 WOD: 12:00 amrap: 4 squat snatches 16 ring dips

SKILL: every 3:00 for 18:00 box squats: round 1-2: 10 reps (60%) round 3-4: 8 reps (70%) round 5-6: 6 reps (75%) WOD: 10:00 emom: m1: 8 push press m2: 10-14

SKILL: every 2:00 for 10:00: 5 strict pull ups + 5 kipping pull ups + 5 chest to bar WOD: 3 rounds: 3:00 bike 3:00 row 1:00 power clean (2:00 rest)

WOD: 4 sets of: 25 feet weighted  bear crawl 10 devil presses 10 lunges *1:00 rest after 4 sets *repeat 5 times

WOD: for time: 200 double unders 10 rounds: 10 handstand push ups 10 pistol squats (total) 1.0/.8 mile bike

SKILL: 12 minutes to complete 6 sets: 3 snatch grip push press + 3 snatch balance WOD: 10 squat snatches at 50% 8 squat snatches at 60% 6 squat snatches at

WOD: 4 rounds: 10 deadlifts 25/20 calorie row 25 burpees (rest 2:00)